Sups, Bulk, Advice Please

So as my new year's resolution, which is now going to start 1st February, I have decided I want to bulk up, I've got to the certain point in my life where I want to recognise a sense of achievement by setting myself a goal

I have made a big investment in a Bowflex Home Gym in which it uses resistance rather than your box standard vinyl weights. I have a very busy job, so this is why I opted for a home gym, please find attached pics - can anyone tell me what exercises would be best to achieve my goal

Regarding home gym. Looks like an expensive piece of kit? Long story short, do more than you did last time. Last pretty much the one and only "secret" to growing muscle. The body adapts to stress. Doing the same thing over and over fails to become stress and your body adapts to be more efficient, so, secret? Do more than you did!

Supplements? They're essentially 1% of it.
Whey? Use through the day to increase protein intake. Not rocket science.

Bcaas? I found using during a workout was probably the most effective, of there was an effect.

Fish oil, Multi vits and minerals? Matters not. Just take when you fancy.

Regarding home gym. Looks like an expensive piece of kit? Long story short, do more than you did last time. Last pretty much the one and only "secret" to growing muscle. The body adapts to stress. Doing the same thing over and over fails to become stress and your body adapts to be more efficient, so, secret? Do more than you did!

Supplements? They're essentially 1% of it.
Whey? Use through the day to increase protein intake. Not rocket science.

Bcaas? I found using during a workout was probably the most effective, of there was an effect.

Fish oil, Multi vits and minerals? Matters not. Just take when you fancy.

Zinc? Probably pre bed. Can be quite handy if your deficient

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You Sir are a gent, thank you for taking your time to share you knowledge and experience

The gym was on average equivalent to a two year gym membership but you know the rule you buy cheap you buy twice, so I deem it as an investment

Is there any workout plans you can share, that cater for a home gym as I’m struggling to find any on Google, even though this bit of kit is capable of doing 70+

With RE to whey, is best to take pre/post workout?

Can you mix creatine with BCCA? And I read online it absorbs better if mixed with fruit juice, are those claims to be true?

I am not deficient but I was researching that Zinc gives you the boost to lift more or is that marketing BS?

You Sir are a gent, thank you for taking your time to share you knowledge and experience

The gym was on average equivalent to a two year gym membership but you know the rule you buy cheap you buy twice, so I deem it as an investment

Is there any workout plans you can share, that cater for a home gym as I’m struggling to find any on Google, even though this bit of kit is capable of doing 70+

With RE to whey, is best to take pre/post workout?

Can you mix creatine with BCCA? And I read online it absorbs better if mixed with fruit juice, are those claims to be true?

I am not deficient but I was researching that Zinc gives you the boost to lift more or is that marketing BS?

Click to expand...

Not an issue at all.

Can't advise any home gym style workouts, but it's not rocket science when you actually get the basics down,

Do a horizontal pull for ever push (row for every bench type move)
A vertical pull for every push (lat pulldowns/ pull-ups for every overhead)
Quads
Hamstrings
Calves can be done on legged
Abbs are easy. (48767383 routines online)

Like I said previously. 'More' is the trick. That could be an extra rep or 2. A little more weight moved. Less rest between sets. It's all progress. And that, without any question, is the one and only secret.

Yeah, creatine and bcaas can be mixed if you want. No detrimental effects with that. Fruit juice? 1% of 1% don't over think it.

Zinc will only really give you a boost if you're deficient. Which most men are unless you're eating significant amounts of red meat. Either way, you have it now so
May as well use it.

Can't advise any home gym style workouts, but it's not rocket science when you actually get the basics down,

Do a horizontal pull for ever push (row for every bench type move)
A vertical pull for every push (lat pulldowns/ pull-ups for every overhead)
Quads
Hamstrings
Calves can be done on legged
Abbs are easy. (48767383 routines online)

Like I said previously. 'More' is the trick. That could be an extra rep or 2. A little more weight moved. Less rest between sets. It's all progress. And that, without any question, is the one and only secret.

Yeah, creatine and bcaas can be mixed if you want. No detrimental effects with that. Fruit juice? 1% of 1% don't over think it.

Zinc will only really give you a boost if you're deficient. Which most men are unless you're eating significant amounts of red meat. Either way, you have it now so
May as well use it.

Click to expand...

Like you said just need to get the basics down and I’m sure the rest will come naturally

Just at the minute I have all the kit and sups but have no idea where to begin, I mean do I do 1 day on 1 off then continue that through the week or do 4 on 4 off, what’s the best and most beneficial routine?

Can you give me a rough idea what muscle groups to do for one set of workouts?

Fella, sorry for all the questions but I want to get this right and you clearly know what your talking about, I’ve set myself a goal for March 2019

So my current stats roughly weigh in at 181lbs and about 18% body fat and I wish to reach 214.5lbs with about 6% body fat, that’s what the app calculated, is that a realistic goal?

That’s an interesting fact about deficiency I mean I eat steak and that but not excessively, so I may well be

So on reflection, when I go to buy sups beginning of March, what do I need to get, have I over compensated?

What brands are the best all round, any recommendations?

Also I read that mass gainer is a great way to put gains on, however if your not exercising enough it can quickly turn to fat, what’s your thoughts on it?

Like you said just need to get the basics down and I’m sure the rest will come naturally

Just at the minute I have all the kit and sups but have no idea where to begin, I mean do I do 1 day on 1 off then continue that through the week or do 4 on 4 off, what’s the best and most beneficial routine?

Can you give me a rough idea what muscle groups to do for one set of workouts?

Fella, sorry for all the questions but I want to get this right and you clearly know what your talking about, I’ve set myself a goal for March 2019

So my current stats roughly weigh in at 181lbs and about 18% body fat and I wish to reach 214.5lbs with about 6% body fat, that’s what the app calculated, is that a realistic goal?

That’s an interesting fact about deficiency I mean I eat steak and that but not excessively, so I may well be

So on reflection, when I go to buy sups beginning of March, what do I need to get, have I over compensated?

What brands are the best all round, any recommendations?

Also I read that mass gainer is a great way to put gains on, however if your not exercising enough it can quickly turn to fat, what’s your thoughts on it?

Click to expand...

Ignore the online calculator, those figures are completely unrealistic. Pro bodybuilders compete at 6% bf and do extreme things to get there. You’re predicting to lose 12% bf and add 2 1/2 stone, it’s not gonna happen
Concentrate on feeling good mentally and physically, making positive changes to your physique and improving every time you workout.
You’ll get much more help if you tell us your current and proposed diet and what your physique currently looks like
Focus on a clean healthy diet rather than supps, whey is a good source of protein but it’s not a magic powder, treat it the same as any other protein source
The bulk online suppliers are much better quality and value
Your home gym setup will be ideal to start you off and get you lean and toned but to progress beyond that I think you’ll need to use different equipment